Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press Training

doi:10.4236/ijcm.2013.42022

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International Journal of Clinical Medicine, 2013, 4, 114-121

http://dx.doi.org/10.4236/ijcm.2013.42022 Published Online February 2013 (http://www.scirp.org/journal/ijcm)

Low-Load Bench Press Training to Fatigue Results in

Muscle Hypertrophy Similar to High-Load Bench Press

Training

Riki Ogasawara1,2, Jeremy P. Loenneke3, Robert S. Thiebaud3, Takashi Abe1,4

1Graduate School of Frontier Sciences, University of Tokyo, Kashiwa, Japan; 2College of Sport and Health Science, Ritsumeikan

University, Kusatsu, Japan; 3Department of Health and Exercise Science, University of Oklahoma, Norman, USA; 4Department of

Health, Exercise Science, & Recreation Management, University of Mississippi, Oxford, USA.

Email: [email protected]

Received December 20th, 2012; revised January 20th, 2013; accepted January 27th, 2013

ABSTRACT

The purpose of th is stud y was to determine whethe r the train ing responses observed with low-load resistance exercise to

volitional fatigue translates into significant muscle hypertrophy, and compare that response to high-load resistance

training. Nine previously untrained men (aged 25 [SD 3] years at the beginning of the study, standing height 1.73 [SD

0.07] m, body mass 68.9 [SD 8.1] kg) completed 6 weeks of high load-resistance training (HL-RT) (75% of one repeti-

tion maximal [1RM], 3-sets, 3x/wk) followed by 12 months of detraining. Following this, subjects completed 6 weeks

of low load-resistance training (LL-RT) to volitional fatigue (30% 1 RM, 4 sets, 3x/wk). Increases (p < 0.05) in mag-

netic resonance imaging-measured triceps brachii and pectoralis major muscle cross-sectional areas were similar for

both HL-RT (11.9% and 17.6 %, respectively) and LL-RT (9.8% and 21.1%, respectively). In addition, both groups in-

creased (p < 0.05) 1RM and maximal elbow extension strength following training; however, the percent increases in

1RM (8.6% vs. 21.0%) and elbow extension strength (6.5% vs. 13.9%) were significantly (p < 0.05) lower with LL-RT.

Both protocols elicited similar increases in muscle cross-sectional area, however differences were observed in strength.

An explanation of the smaller relative increases in strength may be due to the fact that detraining after HL-RT did not

cause strength values to return to baseline levels thereby producing smaller changes in strength. In addition , the results

may also suggest that the consistent practice o f lifting a heavy load is necessary to maximize gain s in muscular strength

of the trained movement. These results demonstrate that significant muscle hypertrophy can occur without high-load

resistance training and suggests that the focus on percentage of external load as the important deciding factor on muscle

hypertrophy is too simplistic and inap propriate.

Keywords: Bench Press; Training Intensity; Muscle CSA; MRI; Strength

1. Introduction

As a muscle is overloaded from increased mechanical

work, the added stress increases skeletal muscle amino

acid transporter expression [1], which in turn enhances

the synthesis of the contractile proteins , actin and myosin

[2]. These acute positive bala nces between muscle protein

synthesis (MPS) and muscle protein breakdown (MPB)

lead to skeletal muscle hypertrophy over time which oc-

curs from both an increase in the thickness and number

of myofibrils [see molecular pathway review by Adams

[3]. Although skeletal muscle hypertrophy occurs in both

slow twitch (ST) and fast twitch (FT) fibers, the latter has

the greatest potential for growth [4]. Therefore it is been

hypothesized that skeletal muscle hypertrophy can occur

independent of exercise load, as long as FT fibers are

activated [5,6].

Conventional thought is that at least 70% of one’s

repetition maximum (1 RM) must be lifted repeatedly to

observe a meaningful increase in muscular size [7]. How-

ever, acute molecular research indicates that external

exercise load may be of less importance when adequate

volume of resistance exercise is completed. To illustrate,

when four sets of resistance exercise was performed at

30% 1 RM to volitional fatigue, myofibril MPS was ele-

vated to the same level as 90% 1 RM to volition al fatigu e

(not work matched) [8]. This is contrary to what has

commonly been reported in the literature which states

that training to volitional fatigue is not an effective

stimulus unless a sufficient external load as defined by

percentage of 1 RM (~80% 1 RM) is lifted. The common

thought has always been that higher repetition training

Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press Training 115

cannot produce a stress th at is adequate enough to recruit

and fatigue the highest threshold motor units [9].

Interestingly, Campos et al. [10] provide the only evi-

dence to date that resistance exercise to volition al fatigue

at higher loads is more effective than training at lower

loads for skeletal muscle hypertrophy (4 sets 3 - 4 RM vs.

2 sets 20 - 28 RM). However, using the identical meth-

ods of Campos et al. [10], Leger et al. [11] observed sig-

nificant increases in muscle hypertrophy, muscular strength,

and endurance independent of the external load lifted.

One possible reason for the difference could be due to

the older less active subjects used in latter study (36 vs

22 yrs). In addition, the volume of exercise (2 sets) may

have been inadequate to recruit the higher threshold mo-

tor units in the younger more active subjects used in the

Campos et al. [10] paper.

The aforementioned evidence has led to the formation

of the metabolite/volume threshold theory [5]. This the-

ory states that, assuming an adequate exercise volume is

achieved, the recruitment of FT fibers appears to be the

large driving force of skeletal muscle hypertrophy where-

as the external load lifted and systemic endogenous hor-

mone elevations may not be as important as previously

thought [12,13]. Much of this theory was based on acute

myofibril MPS and it is acknowledged that although

these acute studies are hypothesized to be predictive of

chronic adaptations, they are not definitive as incongru-

ences may exist between the acute and chronic changes

following resistance training [14,15]. Therefore, the pur-

pose of this study was to determine whether the training

responses observed with low-load resistance exercise to

volitional fatigue translates into significant muscle hy-

pertrophy, and compare that response to high-load resis-

tance training. Low load knee extensor exercise to fa-

tigue has shown that muscle hypertrophy (whole muscle

and fiber level) occurs at levels similar to higher loads

[16], however it is currently unknown whether this is

also true for upper body resistance exercise. Bench press

is one of the major exercises for developing the upper

body, however, very few studies report muscle size

changes in the chest and upper arm following a single

mode of high-load bench press training [17,18]. In the

present study, a within subject experimental design was

chosen to reduce biological variability. Further, due to

possible differences in systemic endogenous hormones

with each loading scheme and the cross-training neural

adaptations associated with a unilateral training model

[19], each subject completed both exercise protocols sep-

arated by over a year (12 months). All subjects began

with high-load resistance training as this design also al-

lowed us to investigate the muscle size and strength

changes to one year of detraining with traditional high

load exercise. Although the order of training was not

randomized, it increased our statistical power to investi-

gate at least one of our purposes with the possibility of a

poor attrition rate with such a long investigation. We

hypothesized that similar increases in muscle hypertro-

phy would be observed with both protocols, independent

of the external load lifted.

2. Material and Methods

2.1. Subjects

Nine previously untrained young men (aged 25 [SD 3]

years at the beginning of the study) volunteered to par-

ticipate in two different 6-week resistance training pro-

tocols separated by 12 months (Table 1). In the first

training protocol, all subjects performed high-load (75%

of 1 RM) resistance exercise. Twelve months after the

end of the first training protocol, the subjects performed

the second resistance training program with low-loads

(30% of 1 RM). None of the subjects performed resis-

tance training as well as aerobic-type training for at least

9 months prior to the start of the second training protocol.

Subjects were instructed to maintain their usual dietary

regimen throughout the study. All subjects were in-

formed of the procedures, risks, and benefits and signed

an informed consent document. The study was conducted

according to the Declaration of Helsinki and was ap-

proved by the Ethics Committee for Human Experiments

at The University of Tokyo, Japan.

2.2. Resistance Training Protocol

Free-weight bench press exercise was performed 3 days

per week (Monday, Wednesday, Friday) in both the

high-load (HL-RT) as well as the low-load (LL-RT) re-

sistance training protocol. The exercise session in the

HL-RT consisted of 3 sets (3 min rest between sets) of 10

reps at 75% of 1RM, while the exercise session with LL-

RT consisted of 4 sets (3 min rest between sets) of bench

press exercise until volitional fatigue at 30% of 1 RM.

During HL-RT and LL-RT exercise sessions, the veloci-

ties of the eccentric and concentric movements were

standardized to approximately 2-second (eccentric ~1 s,

concentric ~1 s) using a metronome. During the latter

repetitions for the HL-RT, velocity decreased to ~2

Table 1. Physical characteristics of the subjects.

HeightBody mass Body mass index

(m) (kg) (kg/m2)

HL-RT pre (0.07)1.73 68.9 (8.1) 23.0 (2.8)

HL-RT post 69.5 (8.5)* 23.2 (2.8)

LL-RT pre (0.07) 1.74 68.8 (8.0) 22.9 (2.8)

LL-RT post 69.4 (7.9)* 23.1 (2.5)

HL-RT, high-load resistance training; LL-RT, low-load resistance training;

*p < 0.05, pre vs. post.

Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press Training

116

sec per muscle action. Training load was adjusted to the

new 1RM determined at 3 weeks in both training proto-

cols. For the HL-RT, if subjects were able to perform 12

repetitions or more during a training session, the training

load was increased ~5% for the next training session. To

ensure adequate training load, all training sessions were

surveyed and supervised by trained personnel. All sub-

jects successfully completed every training session.

2.3. Measurements Schedule

Subjects testing took place before the start of the study

(pre) and 3 - 4 days after (post) the 6-week training pe-

riod. The magnetic resonance imaging (MRI) measure-

ment was obtained between 16:00 and 19:00 hours. The

strength measurement was determined on the same day or

the following day after the MRI measurement. All meas-

urements were balanced for the time of day.

2.4. Strength Measurement

All subjects completed 2 - 3 familiarization sessions to

receive instruction on proper technique and to practice

the 1 RM and maximal voluntary isometric strength

(MVC) tests. The 1RM was assessed with the free-

weight bench press exercise. The 1 RM was determined

by progressively increasing the weight lifted until the

subject failed to lift the weight through a complete range

of motion. Usually 5 trials were required to complete a 1

RM test. Adequate amount of recovery time was permit-

ted between 1RM trials (3 - 5 min) [20]. MVC of the

elbow extensors (right arm) was measured by using an

isokinetic dynamometer (Biodex System 3, Biodex Me-

dical Systems Inc., Shirley, NY, USA). The subjects

were comfortably seated on a chair and the arm was po-

sitioned on a firm and stable table at chest level with an

elbow joint ang le of 90˚ (0˚ at full extension). Th e upper

arm was maintained in the horizontal plane while the

subject’s wrist was fixed at the end of the lever arm in a

position halfway between supination and pronation. The

elbow extensor force was measured with a transducer,

while a diagonal strap was secured over the elbow to

maintain a stationary position during the MVC. Subjects

were instructed to contract as fast and forcefully as pos-

sible. MVC was measured twice. If MVC torque for the

first two MVCs varied by >5%, up to two additional

MVCs were performed. Each effort was held for ~5 s.

The coefficient of variation (CV) for this measurement

from test to retest was 3.1% [21]. Both MVC and 1RM

tes ts ( sa me day and about 20 min apart between two tests)

were performed before training and after 3 and 6 weeks

of training.

2.5. Muscle Size Measurements

Multi-slice MRI images of the upper arm and chest were

obtained using a MRI scanner (G eneral Electric Yokoga-

wa Signa 0.2-T, Milwaukee, WI, USA). A T1-weighted,

spin-echo, axial plane sequence was performed with a

520 ms repetition time and a 20 ms echo time. Subjects

rested quietly in the magnet bore in a supine position

with their arms extended. The lateral epicondyle of the

humerus was used as the origin point, and continuous

transverse images with 1.0 cm slice thickness (0.2 cm

interslice gap) were obtained from the lateral epicondyle

of the humerus to the acromial process of the scapula for

each subject (Figure 1). All MRI data were transferred to

a personal computer for analysis using specially designed

image analysis software (TomoVision Inc., Montreal,

Canada). For each slice, skeletal muscle tissue cross-

sectional area (CSA) was digitized. Triceps brachii (TB)

and pectoralis major (PM) muscle CSA of 3 continuous

slices for the muscle belly were averaged to represent a

single data point for statistical analysis, respectively. We

have previously determined that the CV of this meas-

urement was less than 1% [21].

2.6. Statistical Analysis

All values are expressed as mean [SD]. TB and PM mus-

cle CSA, 1RM, MVC data were analyzed using two-way

ANOVA with repeated measures (group × time). Post

hoc testing was performed using Tukey-Kramer when

appropriate. Pre-training values of each training protocol

were compared using a paired t-test. Pearson product-

moment correlation coefficients determined the associa-

tion between high-load and low-load hypertrophy changes

in TB and PM muscle CSA. Significance was set at p <

0.05. All analyses were performed using JMP statistical

software version 8.0 (SAS Institute, Cary, NC, USA).

Figure 1. Typical magnetic resonance imaging image show-

ing transverse scan of the chest.

Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press Training

117

3. Results

There was no difference in body weight at pre-training

between HL-RT (68.9 [8.1] kg) and LL-RT (68.8 [8.0]

kg). After 6-week of training, body weight increased (p <

0.05) by 0.6 kg in the HL-RT and 0.6 kg in the LL-RT.

During the LL-RT protocol, the average total number of

repetitions for each exercise session was 141 [14].

Following 6 weeks of training, 1 RM and MVC

strength increased (p < 0.05) significantly in both HL-RT

and LL-RT protocols. However, the percent increases in

strength were lower (p < 0.05) in the LL-RT (1 RM 8.6

[2.9]%, MVC 6.5 [4 .9]%) than in the HL-RT (1 RM 21.0

[5.9]%, MVC 13.9 [7.5]%) (Figure 2). Before the start

of the LL-RT, 1-RM and MVC strength had not returned

to pre-training HL-RT 1-RM and MVC strength levels

(Figure 2).

At the start of training, muscle CSA in the PM was the

same between the HL-RT and LL-RT protocols, whereas

muscle CSA in the TB was 2.2% higher (p = 0.03) in

LL-RT th an in HL- RT. Th e TB muscle CS A inc rease d (p

< 0.01) following LL-RT and HL-RT and the percent

increase in muscle CSA was similar between the two

training protocols (LL-RT 9.8 [4.6]%, HL-RT 11.9

[2.6]%) (Figure 3(a)). Similarly, absolute and relative

increases (p < 0.01) in PM muscle CSA were similar

between HL-RT and LL-RT (Figure 3B). A significant

correlation was observed between percent increase in

muscle CSA following HL-RT and LL-RT in the TB and

PM muscles (Figure 4).

HL-RTLL-RT HL-RTLL-RT

-RT LL-RT

HL-RT LL-RT

Change (%)

MVC (Nm)

100

Bench press IRM (kg)

(a) (b)

Pre Pre Pre Pre

wk3

wk3 wk3 wk3

Pos

Post Pos t

Post

(a) (b)

Figure 2. Changes in maximum dynamic (bench press one repetition maximum) and isometric (elbow extension) strength

following 6 weeks of high-load (HL-RT) and low-load (LL-RT) resistance training. Pre, before training; wk3, after 3 weeks;

Post, after 6 weeks. *p < 0.05 vs. pre- training, †p < 0.05 vs. HL-RT.

HL-RTLL-RT HL-RTLL-RT

-RT LL-RT

Change (%)

0 50

Mus c le CSA (cm

)

(a) (b)

Pre

Post

Change (%)

TB PM

Mus c le CSA (cm

)

Pre

Pre Post PostPost

(a) (b)

Figure 3. Changes in muscle cross-sectional area (CSA) in the triceps brachii (TB) and pectoralis major (PM) muscles fol-

lowing 6 weeks of high-load (HL-RT) and low-load (LL-RT) resistance training. Pre, before training; Post, after 6 weeks. *p <

0.05 vs. pre-training, †p < 0.05 vs. H L -RT.

Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press Training

118

0 5 10 15 20

Low - load tr aining (% change)

r = 0.75

P = 0.020

0 10 20 30 40

r = 0.76

P = 0.017

Low - load tr aining (% change)

High-load training (% change)High-load training (% change)

Figure 4. Relationship between percent increase in muscle cross-sectional area following 6 weeks of high-load (HL-RT) and

low-load (LL-RT) resistance training in the triceps brachii (TB) and pectoralis major (PM) muscles.

4. Discussion

This study found that 1) LL-RT to volitional fatigue and

HL-RT results in similar levels of skeletal muscle hyper-

trophy in the upper body and 2) significant correlations

in the degree of muscle hypertrophy between LL-RT to

volitional fatigue and HL-RT. This data suggests that

skeletal muscle hypertrophy can occur independent of a

higher load in the upper body as long as there is adequate

exercise volume. In addition, one year of detraining from

HL-RT results in a complete loss of muscle size, how-

ever muscle strength was decreased but still elevated

above the pre-training level.

4.1. Muscle Hypertrophy

Six weeks of high-load (75% 1 RM) resistance training

resulted in significant skeletal muscle hypertrophy. In-

terestingly, after 12 months of detraining the same sub-

jects then performed low-load resistance training to voli-

tional fatigue and found similar increases in skeletal

muscle hypertrophy compared to that observed with

high-load training. This is contrary to previous research

[9,10] and recommendations [7] that report higher-loads

to be superior. However, the research in which those

recommendations were largely based were matched for

work and it appears that in order for low-loads to in-

crease muscle hypertrophy to levels similar to high-loads,

exercise must be taken to volitional fatigue [5].

This study confirms acute research from Burd et al. [8]

who found similar increases in myofibril MPS inde-

pendent of exercise load when exercise was taken to vo-

litional fatigue. This might be related to the significant

increase in muscle time under tension when repetitions

are taken to volitional fatigue as this has recently been

found to be an important variable in the synthetic re-

sponse [2]. In addition, MPS from resistance training

occurs primarily from the activation of signaling proteins,

primarily S6K1, which are approximately 3 to 4-fold

higher in FT fibers compared to ST [22]. Furthermore,

phosphorylation of this signaling protein has shown to be

predictive of skeletal muscle hypertrophy [23]. This

suggests that skeletal muscle hypertrophy occurs inde-

pendent of a higher exercise load, as long as FT fibers

are activated from sufficient exercise volume [5,6]. It is

acknowledged that the protein degradation response to

low-load resistance training to volitional fatigue is not

known, as research is typically completed under the as-

sumption that synthesis rates and not degradation rates

are more responsive to resistance exercise in healthy

humans [24]. The similar levels of muscle hypertrophy

between protocols suggest that this assumption is likely

true for the upper body. This also supports recent re-

search completed in the lower body, which found sig-

nificant muscle hypertrophy with low load (30% 1 RM)

knee extensor exercise to fatigue [16].

Interestingly, it should be mentioned that rodent data

suggest that the myonuclei gained from resistance train-

ing are not lost following 3 months of detraining [25].

This has led some to speculate that this retention of

myonuclei is important in the “muscle memory” response

to exercise. Therefore, if one is trained following the

cessation of training, it might be possible that the re-

bound in muscle hypertrophy is due to the myonuclei that

were added with training and maintained through muscle

atrophy. It is currently unknown how this translates to

humans or how long this effect lasts, but we cannot rule

out the possibility that this may be playing some role in

the equal response between variables.

The percentage increases in muscle hypertrophy for

the TB and PM were larger than what has been previ-

ously reported for the lower body. Unfortunately, the

molecular mechanisms for upper body muscle hypertro-

phy are currently under studied when compared with

what is known for the lower body. However, the results

of the present investigation suggest that heavy resistance

exercise induced activation of muscle pr otein metabolis m

may be more responsive in the upper body compared to

the lower body. To illustrate, Seynnes et al. [26] ob-

served a 7% increase in quadriceps femoris CSA follow-

ing 35 days of lower body bilateral knee extensions. In

Low-Load Bench Press Training to Fatigue Results in Muscle Hypertrophy Similar to High-Load Bench Press Training 119

addition, Abe et al. [20] observed after a 6 week total

body workout (70% 1 RM), that the quadriceps muscle

thickness increased 5%, however the PM and TB in-

creased 13% and 9%, respectively. Furthermore, using a

MRI, muscle CSA increased 16% in the PM and 10% in

the TB following 18 days of bench press training (75%

1RM) [27]. Yasuda et al. [28] also observed that 18 days

of bench press training (75% 1 RM) resulted in an 18%

increase in PM and a 10% increase in the TB. The cur-

rent findings are in agreement with the previous research

in the upper body which suggests that the upper body

may have a higher capacity for muscle hypertrophy than

the lower body.

4.2. Muscular Strength

Changes in strength between the LL-RT and HL-RT are

another interesting finding from this study. Both groups

had significant increases in strength following training;

however, the percent increases in strength were signifi-

cantly lower in the LL-RT protocol. An explanation of

the smaller relative increases in strength may be due to

the fact that detraining after HL-RT did not cause

strength values to return to baseline levels thereby pro-

ducing smaller changes in strength. Although subjects

were told to return back to their pre-training lifestyle, it is

possible that subjects maintained a level of activity high

enough to maintain strength but not muscle mass. Further,

it is possible that the neural adaptation to resistance exer-

cise is longer lasting than the hypertrophic response. In-

deed, there is evidence to support the finding that

strength does not return to baseline levels despite de-

training. In young women who did 20 weeks of strength

training and then detrained for 30 - 32 weeks, strength

levels significantly decreased but did not return to pre-

training levels [29]. In addition, Bickel et al. [30] found

that after 16 weeks of lower body training and 32 weeks

of detraining that strength significantly decreased by 7%

but remained 23% above baseline. Another study in older

adults found that 2 years of training followed by 3 years

of detraining produced significant decreases in dynamic

strength but levels remained slightly above baseline val-

ues and significantly higher than control subjects [31].

Although the reasons for this maintenance of strength are

unknown from the present investigation, it is possible

that following detraining th ere was a partial maintenan ce

of the increased volitional drive from the supraspinal

center which may have maintained part of the increased

muscle activation likely gained from HL-RT [32]. There-

fore, the lower amounts of strength observed in the

LL-RT group compared to the HL-RT may be more a

function of the trainin g effect rather than the interven tion

itself. Also, all subjects began training with high-load

resistance training and finished with low-load training,

therefore it remains unknown if the same strength effects

would be observed if the protocols were reversed. Lastly,

an alternative explanation is that the specificity of train-

ing may dictate the overall maximal gains in strength.

For example, the results may suggest that the consistent

practice of lifting a heavy load is necessary to maximize

gains in muscular strength of the trained movement.

5. Conclusion

This study verifies that similar degrees of muscle hyper-

trophy can occur in the upper body independent of a high

external load, provided enough muscular work is com-

pleted. This data seems to support that the acute myofi-

bril MPS responses previously observed with LL-RT to

fatigue do translate to chronic training adaptation. These

results demonstrate that significant muscle hypertrophy

can occur without high-load resistance training and sug-

gests that the focus on percentage of external load as the

important deciding factor on muscle adaptation (i.e.

muscle hypertrophy) is too simplistic and inappropriate.

6. Acknowledgements

The authors thank the students who participated in this

study. None of the authors had financial or personal con-

flict of interest with regard to this study. No sources of

funding were used to assist in the preparation of this

manuscript.

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